If you are reading this article, then you are familiar with such a phenomenon when the abs hurt after a workout. For many, pain is an indicator of muscle growth and quality muscle development. Is it true that when the abs hurt is a sign of a well-done work on yourself?
There are 2 reasons why abs hurt during training:
- Due to defects in muscle tissue.
- Due to the production of lactic acid (it does not have time to split into carbon dioxide due to lack of oxygen).
Abs hurts after training: 2 sides of the same coin
Many advanced athletes consider the best gift after a hard workout – not sports nutrition, not going to the sauna or oatmeal, but just muscle pain. For athletes, this is the key to getting the right body contours.
Beginners, in pursuit of the experience of their fellows, seek to earn pain by working with exorbitant weights and neglecting all safety rules. However, the beginner and the professional athlete have different types of body pain. The first pain is physical, the second is anabolic.
How dangerous is it if the abs hurt during exercise?
The most unsafe pain that appears in the muscles is throbbing.
If you feel a sharp and shooting pain in the abdominal area, discomfort, maybe these are the consequences of an injury.
This means that the muscles did not have time to return to normal after microtraumas. Due to the overload of muscle tissue during exercise, bruises and bruises often appear on the abdomen.
You need to run to the doctor if there is a symptom of “hernial bulge”. Pain occurs when a hernia is pinched, because the front wall of the abdomen has weakened, and the high pressure inside the abdomen pinches the internal organs so that they fall out. To avoid the consequences (tissue death), immediately seek medical help!
How to reduce pain after exercise?
The following tips can help reduce pain:
Tip # 1 “Drink soda before class”
This recommendation is useful for those looking to increase their pain threshold during exercise. Drink a glass of water diluted with ½ teaspoon of baking soda before fitness. Thus, the acidity of the blood will drop, and the pain threshold will increase. The usual burning sensation will easily leave you.
Council number 2 “Eat right”
Some people don’t follow this “golden rule” by including the wrong ingredients in their diet. The daily rate of protein is 2 grams per 1 kg of body weight, carbohydrates – 2-4 grams, fats make up 15-20% of the total calories.
Tip # 3 “Take beta-alanine and ascorbic acid”
Start taking ascorbic acid (about 1 gram after exercise), as well as a natural amino acid (beta-alanine).
Council number 4 “Drink a lot of water”
Due to water, slags and toxins are removed from the body, and recovery processes are activated. To calculate the water norm, use the formula: mass * 0.04 = X liters of water per day.
Tip # 5 “Cool Down”
It’s great if you warm up before class, and then hitch up. To do this, stretch your muscles well and, as it should, relax, and then restore your breathing.
Council number 6 “Pamper yourself with pleasant procedures”
Bodybuilding and fitness exercises aren’t all about sweat and metal sounds. Good rest after class will not interfere with your body. For example, you can pamper under a contrast shower (40 seconds – under a cold stream, 1 minute – under a hot stream), as well as go to the sauna, swimming pool, or massage in the spa salon. All of these procedures increase blood circulation in the body, preventing muscles from becoming enslaved.
Tip # 7 “Eat omega-3 and omega-6 fatty acids”
Essential fatty acids are essential for the body (300 mg per 1 kg of body weight). They are endowed with anti-inflammatory properties. Most of all omega-3 and omega-6 fatty acids are found in flaxseed oil, fish oil, various types of nuts (almonds, walnuts).
Tip # 8 “Use Periodization and Workout Time”
Periodization is very beneficial for athletes who regularly train with heavy loads. They are “played” with reps, weights, rest times, angles of attack of muscles, intensity, and other metrics. We also recommend not exercising in the gym for more than 1 hour, since the content of the main anabolic hormone decreases and the concentrations cortisol (stress hormone) rises.
Council number 9 “Use warming gels and ointments”
Warming gels and ointments are just a lifeline for those who have abs and other muscles hurting. Balms (viprosal, ben-gel, and others) relieve pain and fatigue in the muscles.
Council number 10 “Healthy sleep is the key to good health”
A healthy and sound sleep (7-8 hours a day) is the basis of good health and a positive state of the body. If you suffer from insomnia, take a warm shower and drink a glass of milk. Earplugs can also come in handy – earplugs (a useful thing in case you decided to take a break, but the neighbors have not calmed down yet).
These tips, at least a little, will help relieve or prevent unbearable pain from physical activity.